WOD / Blog
02 November 2026
Warm up: Coach’s Choice Strength/Skill: Back Squat 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Time Cap) 15-12-9-12-15 Back Squat (115/75)(75/55) Pull Ups *RX+: (165/115)(115/75) and Chest to Bar Stimulus/Focus: Classic CrossFit workout-a squat and […]
31 October 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
30 October 2026
Warm up: Coach’s Choice Strength/Skill: Find a partner and get ready to work! WOD: Halloween Partner WOD Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off […]
29 October 2026
Warm up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted […]
28 October 2026
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 2 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 21-18-15-12-9 Dumbbell Floor Press (50/35)(35/20) Hand Release Push Ups Stimulus/Focus: This will be extremely taxing on the chest, triceps, and shoulders. Complete work in small sets to […]
27 October 2026
Warm up: Coach’s Choice Strength/Skill: Split Jerk 1 x 1 Stimulus/Focus: Spend 15 minutes finding a heavy single. Metcon: 10 Minute EMOM 1 Split Jerk (90% from today’s heaviest) Stimulus/Focus: This EMOM forces you to lift heavy quickly. If you miss a lift you can reattempt it within the minute. You can only click RX […]